{"id":5294,"date":"2025-09-03T20:02:42","date_gmt":"2025-09-03T20:02:42","guid":{"rendered":"https:\/\/www.beyondfinance.com\/blog\/?p=5294"},"modified":"2025-11-26T18:12:48","modified_gmt":"2025-11-26T18:12:48","slug":"mindful-money-practices","status":"publish","type":"post","link":"https:\/\/www.beyondfinance.com\/blog\/mindful-money-practices\/","title":{"rendered":"Mindful Money Practices: Simple Ways to Slow Down, Soothe Your Nervous System, and Spend with Intention"},"content":{"rendered":"\n<p>When we feel stress (and when our time, energy, and patience are low), our financial choices often tilt towards impulse. Mindfulness won\u2019t make hard feelings evaporate, but it can lower their impact and help you act on your values instead of your urges.<\/p>\n\n\n\n<p>Our own Chief Financial Wellness Advisor, Dr. Erika Rasure \u2014 with the help of our financial therapist, Nathan Astle \u2014 shares some simple, research-backed practices to use before you tap \u201cBuy Now,\u201d step into the grocery store, or start a tough money conversation.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity is-style-wide\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Why Mindfulness Matters for Money<\/strong><\/h2>\n\n\n\n<p>\u201cMoney is an inside job,\u201d says Dr. Rasure. \u201cThe way we take care of ourselves from the inside out\u201d shapes the choices we make day-to-day \u2014 especially when emotions run hot.<\/p>\n\n\n\n<p>The goal isn\u2019t to go numb. As Astle puts it, \u201cThe goal is to decrease the intensity and decrease the distraction that those things might have caused.\u201d When you\u2019re steadier, you\u2019re less likely to abandon your plan at the register or doom-scroll into late-night cart additions.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>The 5\u20134\u20133\u20132\u20131 Grounding Reset (also Called \u201cThe 5 Senses Excercise&#8221;)<\/strong><\/h2>\n\n\n\n<p>Dr. Rasure admits she wasn\u2019t always sold on this one: \u201cI was not a believer in this initially. But the first time I did it, I was like, \u2018Oh, OK \u2014 I kind of like this,\u2019 and I\u2019ve grown to love it because of its simplicity.\u201d<\/p>\n\n\n\n<p>How it works (anywhere, quietly or out loud):<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Name 5 things you see.<strong><br><\/strong><\/li>\n\n\n\n<li>Name 4 colors you see.<strong><br><\/strong><\/li>\n\n\n\n<li>Name 3 things you hear.<strong><br><\/strong><\/li>\n\n\n\n<li>Name 2 things you can smell or taste.<strong><br><\/strong><\/li>\n\n\n\n<li>Touch 1 texture and describe what it feels like.<br><\/li>\n<\/ol>\n\n\n\n<p>Dr. Rasure says that this exercise &#8220;helps us ground into the present and helps us refocus to the internal. Imagine doing 5\u20134\u20133\u20132\u20131 before you go online to do some Amazon shopping. It can make a huge difference.\u201d\u00a0<\/p>\n\n\n\n<p>Try it: Do a 30-second 5\u20134\u20133\u20132\u20131 in your car before making a purchase or going shopping. Notice how your body feels after compared to the start, and take note of if your spending pattern changed. It\u2019s OK if it didn\u2019t \u2014 keep at it and see if it does.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Breathwork That Actually Helps (and Feels Natural)<\/strong><\/h2>\n\n\n\n<p>\u201cI\u2019m a big believer in making sure that you are trying to do some sort of intentional breathing every single day,\u201d says Dr. Rasure. Pick one these that speaks to you.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1) Candle Breathing (for worry &amp; rumination)<\/strong><\/h3>\n\n\n\n<p>Visualize a lit candle representing what\u2019s weighing on you \u2014 credit worries, a tough call, a bill.<\/p>\n\n\n\n<p>Dr. Rasure instructs: \u201cTake a really big deep breath and blow out that candle, effectively extinguishing whatever\u2019s on your mind. I\u2019m a visual person, so blowing it out feels really good to me.\u201d&nbsp;<\/p>\n\n\n\n<p>Do it for ~5 minutes once or twice a day when worries are sticky. (And yes, some problems are \u201ctrick candles.\u201d Blow again!)<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2) Alternate Nostril Breathing (for tension &amp; focus)<\/strong><\/h3>\n\n\n\n<p>Gently close one nostril, inhale through the other, switch, exhale; repeat, moving the breath like a \u201ccandy cane\u201d path through the chest. <\/p>\n\n\n\n<p>Dr. Rasure says, \u201cThis one is great at helping stress and anxiety. It can be very invigorating and very, very relaxing.\u201d&nbsp;Work only within your body\u2019s limits. Five to seven calm seconds per inhale is plenty\u2014comfort over perfection.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3) The Let-Go Breath (for built-up pressure)<\/strong><\/h3>\n\n\n\n<p>You might even do this instinctively. Dr. Rasure instructs: \u201cTake a big inhale, and as you let go with that big audible breath out, relax your shoulders and release the tension in your jaw.\u201d<\/p>\n\n\n\n<p>Use it as a cue: if you catch yourself sighing, take 3\u20135 intentional &#8216;let-go&#8217; breaths.<\/p>\n\n\n\n<p>\u201cThese should enhance your life instead of take something away,\u201d says Dr. Rasure. \u201cIt shouldn\u2019t feel like a chore.\u201d&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Body Scan: Notice, Then Nurture<\/strong><\/h2>\n\n\n\n<p>Before a spend, a bill review, or a money conversation, do a quick scan: crown to toes, simply notice tension; then imagine a warm light rising from feet to head, softening each tight spot.&nbsp;<\/p>\n\n\n\n<p>Astle explains, \u201cBy staying present in our bodies, you are being intentional and it\u2019s in intentionality that we make better financial decisions.\u201d<\/p>\n\n\n\n<p>This is about getting back in the driver\u2019s seat \u2014 not white-knuckling through.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Mindful Movement Counts, Too<\/strong><\/h2>\n\n\n\n<p>Dr. Rasure says to \u201cmove your body (within your physical limits). Chair yoga, gentle stretching, swimming \u2014 find something that you enjoy doing.\u201d&nbsp;<\/p>\n\n\n\n<p>Small, doable movement lowers stress load, which lowers impulse spend risk. It\u2019s not about mileage; it\u2019s about mood regulation.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Make It Yours (Not a To-Do List)<\/strong><\/h2>\n\n\n\n<p>Dr. Rasure encourages people to \u201cfind a set of mindfulness practices that absolutely nourish your soul. Some of these might resonate, some might not, and that is OK.\u201d&nbsp;<\/p>\n\n\n\n<p>Start tiny. One breath practice and one grounding tool is enough.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Try This \u201cMoney Moment\u201d Routine (3 Minutes)<\/strong><\/h2>\n\n\n\n<p>Before you spend, click, or talk money:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1. Let-Go Breath \u00d73<\/h3>\n\n\n\n<p>According to Dr. Erika, you should \u201cfeel free to relax your shoulders and release the tension in your jaw.\u201d <\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. 5\u20134\u20133\u20132\u20131 (20\u201330 seconds)<\/h3>\n\n\n\n<p>Astle says that 5-4-3-2-1 can \u201chelp us ground into the present before online shopping or the grocery store.\u201d<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Name Your State (quietly to yourself)<\/h3>\n\n\n\n<p><br>\u201cI\u2019m anxious and overwhelmed.\u201d (Optional: look up a feelings wheel later for sharper words.)<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. One Intentional Choice<\/h3>\n\n\n\n<p><br>\u201cI\u2019ll stick to my list.\u201d \/ \u201cI\u2019ll wait 24 hours.\u201d \/ \u201cI\u2019ll revisit this after dinner.\u201d<br><\/p>\n\n\n\n<p>Dr. Rasure says, \u201cIt\u2019s time to take care of you and be intentional about it.\u201d<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>A Weeklong Experiment (A Homework-Style Prompt)<\/strong><\/h2>\n\n\n\n<p>Astle suggests picking one upcoming financial action (groceries, a bill, a purchase you\u2019ve been eyeing), and before you take that action:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Do either Candle Breathing (2 minutes) or 5\u20134\u20133\u20132\u20131 (30 seconds).<br><\/li>\n\n\n\n<li>Afterward, jot one sentence: <em>What felt different about my emotions or behavior?<\/em><em><br><\/em><\/li>\n<\/ul>\n\n\n\n<p>Astle says you should \u201cpractice at least one of these things beforehand and see if it changes the emotional experience and the behavior. I promise you, you will feel different.\u201d&nbsp;<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity is-style-wide\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Final Word<\/strong><\/h2>\n\n\n\n<p>Finally, Dr. Rasure insists, \u201cYou have to take care of yourself from the inside out. It\u2019s the old oxygen mask analogy. You have to put yours on first and be intentional about it.\u201d&nbsp;<\/p>\n\n\n\n<p>Start with one breath. One grounding check-in. One calmer choice. Those little moments compound, on your balance sheet and in your well-being.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Dr. Erika Rasure and Nathan Astle share a series of mindfulness practices that can help when it comes to money 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